Muscle growth requires more than just going to the gym and consuming protein shakes. Vitamins play an equally important role in muscle strength. Every vitamin has an exclusive approach to increasing muscle mass. Your body will endure agony if you are lacking in any of these essential vitamins. This article will uncover principal vitamins that are vitally important for muscle growth.
Vitamin D:
Are you aware that cramping and weakness in the muscles could indicate a lack of vitamin D? Vitamin D is often referred to as “the sunshine vitamin” because it comes through exposure to sunlight. However, it’s hard to obtain enough while working in the office or staying at home. Vitamin D promotes protein synthesis and keeps your bones in a healthy state. Also, a study discovered an optimistic relationship between vitamin D intake levels and muscle growth.
Vitamin B12:
Red blood cells are the ones that carry oxygen to the muscles and then vitamin B12 aids in their production. This makes vitamin B12 an essential component for muscle growth. Its deficiency is very common in the vegetarian community. That’s why vitamin B12 supplementation is important.
Niacin:
While niacin has many health benefits it promotes muscle growth and improves pumping. Because of this, a lot of fitness models and bodybuilders indulge excessively in this vitamin before photo shoots. Supplementing with dietary niacin is a workable strategy for preventing the degeneration of muscles with age.
Folate:
The primary factor behind folic acid’s (folate active form) rising popularity among bodybuilders is its capacity to aid in DNA synthesis. Protein is the main character in muscle growth. But if Folic acid is absent, the body will not access amino acids and fails to strengthen muscles. Although this is not an enzyme, folic acid makes enzymes work more effectively
10 Best Vitamins for Muscle Growth
Here is a list of best vitamins for muscle growth. Check out their unbiased reviews and pros & cons to determine which one suits you best.
Pure Encapsulations Vitamin D3:
One of best vitamins for muscle growth The 125mcg (5000 IU) vitamin D3 supplement from Pure Encapsulations supports the health of the bones, breast, heart, prostate, colon, and immune system. Testosterone production — a critical hormone for building and maintaining muscle requires vitamin D. It can be fulfilled by this supplement. Furthermore, it is highly absorbable in vitamin D form. Moreover, it contains vegetarian and hypoallergenic elements.
Pros:
- Vegetarian
- Gluten-free
- Lactose-free
Cons:
- Costly
- Low availability
- Allergic for some people
Serving size: 1 capsule
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Vitamin D3 | 1000-5000 IU | $34 |
Nature Made Vitamin B12:
1000 mcg softgels of Nature Made Vitamin B12 assist brain cell activity and aid in converting food into cellular energy. For those who are deficient in B12, this vital B vitamin also helps lessen fatigue. The neurological system needs vitamin B12 to operate. Nature made vitamin B12 retains myelin, a fatty nerve layer that enhances brain signaling, ensuring that muscles contract when necessary.
Pros:
- No artificial flavours
- No synthetic dyes
- Gluten-free
Cons:
- Interactions with Medications
- Digestive Issues
- Costly
Serving size: 1 softgel
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Vitamin B12 | 1000 mcg | $14.9 |
Nature Made Niacin:
The dietary supplement Nature Made Niacin is USP validated. The ingredients, potency, and production process of USP have all been tested and verified. In dietary dosages, Nature Made niacin improves body composition and glucose homeostasis. Moreover, it aids in increased metabolism, muscle repair, and recovery in addition to muscle growth.
Pros:
- No preservatives
- Gluten-free
- No synthetic dyes
Cons:
- Liver toxicity
- Digestive issues
- Allergic reactions
Serving size: 1 softgel
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Niacin | 16 mg | $10 |
Thorne Magnesium Citramate:
Thorne Magnesium Citrate is a convenient capsule that may be used on the go. However, the body uses a combination of well-absorbed magnesium compounds, magnesium citrate, and dimagnesium malate, to create cellular energy. It cheifly regulates heart rate regulation, muscle contraction, and the production of energy during exercise. Eventually, it will accelerate the process of reaching your muscle growth goals.
Pros:
- Soy free
- Dairy-free
- Gluten-free
Cons:
- Potential interactions
- Electrolyte imbalance
- Overdose risk
Serving size: 1 capsule
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Magnesium | Varies based on specific product formulation | $19 |
Klean Athlete Iron:
Klean Iron provides 27 mg of iron from iron carbonyl in a well-tolerated delivery form with great absorption and minimal toxicity. It plays a crucial role in oxygen transport with the help of protein, hemoglobin. When there is sufficient oxygen in the body, muscles work more efficiently and enhance muscle growth. It is, in fact, gluten-free and suitable for celiac patients. Furthermore, it doesn’t contain any animal protein which makes it the perfect choice for vegans.
Pros:
- Non-GMO
- Vegan
- Gluten-free
Cons:
- Gastrointestinal upset
- Risk of iron overload
- Constipation
Serving size: 1 tablet
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Iron | 18 – 27 mg | $18 |
Garden of Life raw Zinc:
This supplement is especially designed to deliver 60 mg of vitamin C along with 30 mg of high-potency zinc. Alkalizing trace elements and twenty-three powdered organic fruits and vegetables usually make up Vitamin Code Raw Zinc. Garden of Life raw zinc aids in muscle fiber repair following heavy lifting. Moreover, it plays a role in hormone production, particularly testosterone which is essential for lean muscle mass development.
Pros:
- Non-GMO
- Dairy-free
- Soy free
Cons:
- Copper imbalance
- Risk of zinc overdose
- Costly
Serving size: 2 capsules
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Zinc | 8 – 11 mg (for adults) | $12 – $20 |
Pure encapsulations B6 complex:
With an additional B6, this formula is an improved B-complex. The synthesis of hormones, the production of hemoglobin, the transmission of nerve impulses, and the digestion of amino acids all depend on vitamin B6. Additionally, the more protein you consume, the more vitamin B6 your body needs to break down and utilize that protein. Hence, with all the extra advantages of vitamin B6, Pure Encapsulations B6 Complex provides comprehensive support of B-complex.
Pros:
- No artificial flavours
- Egg and peanuts-free
- Wheat free
Cons:
- Nerve toxicity
- Interactions with medicine
- Individual sensitivities
Serving size: 1 capsule
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Vitamin B6 | 1.3 – 2 mg (for adults) | $28 – $48 |
Nature’s Truth Folic acid:
High-potency supply of this crucial B vitamin is provided by Nature’s Truth Folic Acid, which promotes general health and wellness. Everyone needs folic acid, but women benefit most from it in the years leading up to, during, and following pregnancy. Nature’s Truth Folic Acid makes it simple to acquire the daily dosage of folic acid that your body requires. You shortly need one vegetarian-friendly pill each day to meet your daily intake.
Pros:
- Vegetarian
- Non-GMO
- Gluten and dairy-free
Cons:
- Masking of B12 deficiency
- Medications interaction
- Risk of potential overdose
Serving size: 1 tablet
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Folic Acid | 400 – 800 mcg (for adults) | $10 – $20 |
Spring Valley Potassium:
Spring Valley Potassium caplets, Value Size: 99 mg, are a dietary supplement designed to support heart health. On the whole, there are 99 milligrams of potassium in each caplet. Heart health and muscle growth are in the long run supported by a potassium-rich diet and supplements. This blend is obviously ideal for a vegetarian diet and is free of gluten, dairy, sugar, and artificial colors and flavors.
Pros:
- No artificial flavours
- Lactose-free
- Gluten-free
Cons:
- Risk of hyperkalemia
- Interaction with medications
- Gastrointestinal upset
Serving size: 1 tablet
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Potassium | 3500 – 4700 mg | $5 – $10 |
Nature Made B1:
Nature Made 100 mg Vitamin B1 Tablets assist in maintaining a healthy neurological system and brain. It is surely an essential coenzyme in the metabolic pathways that supply us with the energy we require for survival and exercise. This gluten-free B1 supplement is made from premium ingredients and is a dietary supplement without artificial flavors, colors, or preservatives.
Pros:
- No artificial flavours
- No preservatives
- Gluten-free
Cons:
- Digestive upset
- Risk of overdose
- Costly
Serving size: 1 tablet
| Ingredient | Daily Recommended Dose | Price (Approx.) |
| Thiamine Mononitrate (Vitamin B1) | 1.1 – 1.2 mg for adult men; 0.8 – 1.1 mg for adult women | $5 – $10 for a 100-tablet bottle |
Conclusion:
Multivitamins are easy approaches for muscle growth. However, a diet high in protein and exercise plays a role in muscle building. Since vitamins support the function of muscles, they cannot be neglected.
The preceding list of essential vitamins for muscle growth will help you make the best decision. But, always consult your dietitian before taking any supplement.
Related Article:
- Best Vitamins for Energy
- Best Vitamins for Skin
- Best Vitamins for Women Over 40
- Best Vitamins for Menopause
- Best vitamins for Vaginal health
- Best Vitamins For Men
- Best Vitamins For Women
- Best Vitamins for Adults
- Best Vitamins for Kids
- Best Multivitamins for Teens
- Best Hair Skin and Nails Vitamins
- Best SmartyPants Vitamins
- Best Postnatal Vitamins
- Best Vitamin and Supplement Brands for 2024
- Best Vitamins Brands for 2024
- Best Keto Supplements
